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Do you have the need for speed?

How does speed training fit into my workout?  Do the speed work in the middle of your day's run or walk. If your schedule calls for a 35 minute run or walk and 8x30-30, start with about 15 minutes of easy running or walking, followed by the eight cycles of 30 seconds fast and 30 seconds slow. Finish with about 12 minutes of easy jogging or walking for your total of 35 minutes. Do not add speed training to your schedule unless you are injury free and fully recovered from a previous long endurance race. Speed training is optional and should only be done by those who are running pain-free (fatigue is okay, pain is not!).

Specific 2006 Speed Training  Program Schedules (optional) Robie Creek Half Marathon Famous Potato Marathon City of Trees Marathon (coming soon)